Good bike riding is about efficiency. If you reduce waste through proper pedaling mechanics, body position, nutrition, gear selection and even breathing, you will improve your overall performance on the road. One aspect of efficiency that's often overlooked: slowing down. By learning to brake skillfully, you can not only avoid accidents but also improve efficiency and save energy for the times when you need it. Here are some essential techniques.

Any time there's a wheel in front of you (i.e., you're drafting), rest your fingers on the brake levers. This way, you'll be able to brake quickly and minor slowdowns won't develop into emergency-stop situations while your hands find the brakes.

Keep it equal

In 99 percent of braking situations, you want to apply pressure evenly to each brake lever so that both tires share the load. This helps maintain stability and control. Practice on a grass field, sprinting up to speed then slowing as fast as you can without skidding. You'll need to modulate finger pressure on each brake lever, much like ABS on a car, to stop individual tires from skidding.

Turn smart

Always brake before a turn. As you near the curve, apply equal pressure to the brakes to reach a manageable speed, and then release the levers before you begin the turn to let your speed carry you through. Braking in a turn wreaks havoc on momentum, but if it's necessary for safety, then use the rear brake only--remember "right rear" to keep them straight in your mind, unless you've reversed the cables--because a front-tire skid guarantees a crash. Skidding the rear may raise your heart rate, but it will allow you to steer out of trouble.

Learn to stop hard

When you master the emergency stop, you'll have greater overall stopping confidence because you'll know this move is there when you need it. For more braking power, put your hands in the drops. Then, for added stability, push your weight back behind the saddle by shifting your butt and straightening your arms. Practice on the grass, with a goal of not skidding. Remember: Fresh brake pads greatly increase stopping performance--replace them regularly, consulting with your bike shop if you're not sure when.

After you master these, you'll be able to anticipate, a key skill for every cyclist from beginner to Tour de France champion. When you anticipate that the rider in front of you is going to swerve, for example, you won't have to overreact by slamming on the brakes. In many scenarios, continuing to pedal while braking lightly will get you out of trouble. The overall effect: You won't be a yo-yo, that person who brakes hard, then accelerates to regain momentum and wastes energy in the process.

Alex Stieda, For skills videos from Alex Stieda, the first North American to wear the yellow jersey in the Tour de France, with 7-Eleven in 1986, visit stiedacycling.com.